Maximize Arm Development with Zottman Curl

Zottman Curl

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand with feet hip-width apart. Hold dumbbells with palms facing up. Curl them upwards. At the top, rotate wrists so palms face you, then turn them to face down. Lower weights, then rotate wrists back to the starting position.

Common Mistakes

Avoid momentum. Keep elbows tucked in and avoid swinging the dumbbells.

Breathing

Inhale during the initial curl, exhale when rotating and lowering, and inhale when returning to the start.

Muscle Focus

Primary Muscles

Biceps, Brachialis, Forearm

Secondary Muscles

Shoulders